Fst 7 gain muscle mass. Champion program for gaining muscle mass

Today, there is enough theoretical information on the Internet about FST-7 training. Therefore, in my article I will give only a basic description of this technique, and below I will give specific examples of training that I use myself. Of course, I change the exercises. The author of this technique is Hany Rambod, who managed to train two Mr. Olympias - Jay Cutler and Phil Heath.

FST-7 stands for Fascial Stretch Training and 7. From English it can be translated as “fascia stretching training.” I’ll tell you about the seven below. The essence of the entire training comes down to several exercises according to the classical scheme (in the range of 8-12 repetitions in each set), and 7 approaches in pump mode (with a rest of 30-45 seconds). That's all, actually.

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I quote below your training plan according to the FST-7 system:

Hands

Biceps
Barbell curls - 8 sets (rest 1.5 min)
Curls with dumbbells reclining on a bench - 8 approaches (rest 1.5 min)

Pumping: Barbell curls - 7 sets (rest 30-45 sec)

Triceps
Press narrow grip- 8 approaches (rest 1.5 min)
Dumbbell overhead press - 8 sets (rest 1.5 min)

Pumping: Extensions on a block - 7 approaches (rest 30-45 sec)

Shoulders

Back bundles
Dumbbell Rows - 5 sets

Pumping: Breedings on the “Butterfly” - 7 approaches

Medium bunches
Barbell rows - 5 sets
Barbell overhead press - 5 sets
Standing swings - 5 sets

Pumping: Swings with 1 arm alternately on a block - 7 approaches

Front beams
Alternating dumbbell raises - 5 sets

Breast

Dumbbell fly incline bench- 10 approaches
Incline dumbbell (or barbell) press - 10 sets

Pumping: Reduction on blocks (below) - 7 approaches

Back

1 arm pull-down (top to bottom) - 5 sets
Bent-over row of 1 dumbbell - 5 sets
Pullover with dumbbell - 5 sets
Shrugs - 5 sets

Pumping: Hummer Pulldown - 7 sets

Legs

Quadriceps
Squats with a barbell in Smith (or leg press in a machine) - 5 approaches

Pumping: Leg extension in the simulator - 7 approaches

Biceps hamstrings
Leg curls in the simulator - 6 approaches

Pumping: Leg curls in the simulator - 7 approaches

Caviar
Seated calf raises in a machine (soleus) - 3 sets
Extension of toes in the simulator (calf) - 3 approaches

Pumping: Extension of toes in the simulator - 7 approaches

Hany Rambod– champion trainer and creator of the FST system will tell you how to explode your arms and make them voluminous. Try the FST-7 arm training program.

This program used elements of the training system for bodybuilders, in particular, the IFBB champion. Jeremy gained a few kilos for the competition season muscle mass in your arms thanks to your training plan. We warn you right away that this program is not for the faint of heart! The exercises are designed to simply “tear” your triceps and your triceps for 30 days, which is what we basically strive for if we want to increase muscle size and reach previously unattainable levels of growth.

Fascia Stretch Training (fascia stretching training)
This program is developed on the principles of the author’s “Fascia Stretch Training” system, or FST-7 for short. Her main focus is on maximizing muscle volume through the fascia. The system is characterized high intensity. So, you will need to perform an average of seven repetitions 10-12 times with only 30-45 seconds of rest between them. This intensity will allow you to stretch the fascia - the membrane covering the muscles. Fascia stretches and allows muscles to grow when, it would seem, they have nowhere to grow.
The second major benefit of the FST-7 program is that it maximizes hormone production, testosterone and IGF-1. This process also promotes muscle growth.

By following this advanced program, you will do the exercises constantly and focus only on them. Seven sets (that's how many you'll do for each exercise during your workout) will increase blood flow to your muscles and make them bigger, fuller, and rounder while you're at it.
When practicing FST-7, you focus on isolation exercises. By shifting the emphasis to them, after, during a regular workout, no matter what you do, you will once again use muscle fibers that have already been influenced by the exercises, and ultimately, you work them out almost one hundred percent during the training.

FST-7 arm training program
You need to do the following: you will work on your biceps and triceps in different days, twice a week. On the third day, you work on both muscle groups. For example, on Monday, work your back and biceps properly. On Wednesday work your shoulders and triceps, on Friday work both your biceps and triceps? Unconventional? We don't argue! After all, we are used to working according to the “arms – legs – back” scheme. But it's a great workout, and here's why.

By working your back and biceps, you will also work other muscle groups, just as you would if you were working your triceps and shoulders. Working your biceps after your back or your triceps after your shoulders will kill you - just what you need! If you work on your back after training your biceps, your back will not have enough load to support increased muscle growth. This is because the flexor muscles are secondary muscles.

Once you start working your arms hard, reduce the intensity of your workout for other body parts on these days. The total number of repetitions for the back during training should be about 12 and 16 for the shoulders.

Do not exceed the duration of the program, do not use it for more than 4 weeks, as it will be difficult to recover after. After all, on the day when you “do” your arms, you will need to perform up to seventy sets of the exercise. Let us repeat once again - it may seem impossible to you, but this is the kind of training that is guaranteed to help you increase.

It’s hardly worth mentioning, but we’ll say it anyway: if you don’t eat the right food before and after training, no super program will help you. There are several secrets that will help you increase the effect of this program.
1. First of all, you must eat more carbohydrates on days when you “work with your hands.” It's about, of course, not about ice cream or baked goods, but about pasta and potatoes. Eat up to 200 grams of carbohydrates and no low carbs these days, otherwise your hands “will not grow.”
2. Be sure to eat red meat - up to 300 grams in at least one meal a day when working with your hands. Natural creatine and animal fats will benefit you and help build muscle mass.
3. Carbohydrate loading Can be done before arm workout day. For what? If you go into a workout with a good supply of glycogen, it will help you work on your muscles.

Useful tips
1. Recovery. FST-7 will only work if full recovery, otherwise muscle will not grow, but collapse after training. Go to class only fully recovered and well-rested. Don't forget about proper nutrition.
2. We work until failure. Perform sets to the fullest, do not cheat. Only with 100% load will muscle fibers grow.
3. No light weights. And again about cheating, or more precisely, about its inadmissibility. The fact that you perform 7 sets does not at all indicate that you need to work with light weight. Lift as much weight as you can - this is what stimulates the muscle fibers.
4. Use free weights - with them you can adjust the load, and besides, they give better results than exercise machines. If you are a beginner, then when starting classes, ask for backup.

Training program
Monday – biceps work
Work on biceps with a curved bar – seven sets of 10-12 executions
Work on biceps with a straight bar - three sets of 8-10 times
Lifting dumbbells for biceps on an incline bench - three sets of 8-10 times
Chest rows in the simulator - seven sets of 10-12 reps

Rest should be 30-45 seconds when you are working with a curved bar and doing chest rows, and 90-110 seconds when doing exercises with a straight bar and working with dumbbells.

Tuesday – triceps work
Triceps rows - work in the simulator - seven sets of 10-12 times each
Close grip bench press – three sets of 8-10 reps
Standing pullover – seven sets of 10-12 reps
Push ups reverse grip– three sets of 8-10 times

Rest for 30-45 seconds when performing pullovers and triceps rows and 90-110 seconds between presses and push-ups.

Friday - biceps
Reverse grip press – seven sets of 10-12 reps
Lifting dumbbells while standing with twisting - three sets of 8-10 times
Raising dumbbells “hammer” - three sets of 8-10 times
Precher machine – seven sets of 10-12 reps
Rest 30-45 seconds between reps when doing reverse press and work in the Precher machine and for 90-110 seconds when working with dumbbells

Friday - triceps
Work on triceps in the simulator - seven sets of 10-12 times
Close-grip push-ups – three sets to failure
Reverse grip bench push-ups – three sets of 8-10 times
Curved barbell overhead press – seven sets of 10-12 reps
You need to rest for 30-45 seconds between working with a curved bar and working in the machine, and 90-110 when doing push-ups.

translation: Elena Natrus

First, we need to talk about what fascia is, because the fst 7 bodybuilding training program is aimed at stretching it. The fibers of muscle tissue in our body are packed into a kind of “case”, which is called fascia.

The main components of this “case” are collagen and elastin. As a result, the fascia is highly durable, but also elastic and stretchable. Why fascia has these particular properties is quite clear. If we assume that it were not elastic, then the muscles could not increase in size at the moment of filling with blood. This is not beneficial for the body, since performance decreases sharply.

You probably know that during work, muscles need a large amount of nutrients that are transported throughout the body with blood. The higher the intensity of the training, the more powerful the pumping effect. This results in increased muscle size and stretching of the fascia.

However, after completing the work, the blood drains from the muscles, because they no longer need nutrients. Simultaneously with the reduction in muscle size, the fascia also contracts, squeezing out excess blood. Our body is very economical and will not waste energy. You probably already understand what the goals of the fst 7 training program in bodybuilding are.

Fascia makes it difficult for muscles to grow after training, and if you stretch it, you can gain weight faster. An example would be shoes that were slightly too big for you. At first you will experience discomfort, but gradually the shoes will stretch and the discomfort will disappear. It is on this principle that the training methodology we are considering is based, which allows us to reduce the external mechanical impact on the fibers of muscle tissue, which will allow them to quickly increase in size.

FST 7 - training program: basic principles

The FST 7 training program in bodybuilding is actively popularized by Hany Rambod, who is confident that the properties of fascia have different people are different. In his opinion, genetically gifted bodybuilders have more elastic fascia and this is one of the reasons for their rapid progress. However, one may disagree here, because the human body is adaptive and in this case the determining factors will be external factors, namely training.

Now we can highlight the main principle of the entire fst 7 training program in bodybuilding - the fascia stretches more strongly with frequent and powerful blood flow into the muscle tissue. The essence of this training technique is to create a powerful pumping effect, which makes the fascia more elastic.

Moreover, the system is used at the final stage of the lesson and for a specific muscle. To make the fascia more elastic, you need to perform seven sets with minimal rest in between. As you can see, the number “seven” was included in the name of the system for a reason.

So, you first need to fully complete the intended training program, say, to develop the chest muscles. After that, use any additional movement for seven sets with a half-minute rest in between. The number of repetitions in each approach should be from 8 to 12.

It is very important to do strength work first, since without it the muscles will not have the incentive to grow, and pumping does not have such properties. You must remember that in any case, it is strength training should occupy a priority position, since the muscles are also capable of stretching the fascia under load.

Let's repeat all stages of the training:

Strength work is being performed - use heavy weights with a number of repetitions from 6 to 10.
A powerful pumping effect is created - seven sets of 8–12 repetitions each with minimal rest between sets.

If we talk about a specific training program, then in relation to chest muscle training it may look like this:

Barbell press inclined bench- 4 sets of 6–8 repetitions.
Barbell press horizontal bench- 4 sets of 6–8 repetitions.
Incline dumbbell presses - 4 sets of 6-10 repetitions.
Crossover - 7 sets of 8-10 repetitions with a pause of 30 seconds between repetitions.

The first three movements are designed to perform strength work when you work in a familiar style. The last exercise, in turn, is designed to create a pumping effect and stretch the fascia as much as possible.

Which FST 7 exercises are good for fascia?

If you need to use to gain weight and increase strength parameters basic movements, then to create a strong pumping effect, choose light ones. Agree that the same squats will make it difficult to create an isolated pumping of blood into the quadriceps, since a large number of muscles are involved in the work.

But with the help of isolated movements it will be quite easy to achieve the desired result.

It is advisable to use exercise machines, as they allow you to focus all your attention on a specific muscle, and in this situation the pumping will be maximum. It is also much easier to adjust working weights on the simulator and this has a positive effect on pumping.

Here is a list of exercises that are ideal for our purposes:

Legs - sissy squats, leg extension or bending.
Back - pullover, horizontal block rows and lever rows.
Chest - bringing your arms together in the simulator in front of you and crossover.
Shoulder girdle - swings from the sides, it is possible to perform drop sets.
Biceps - concentric curls and rows upper block for biceps.
Triceps - French presses due to the head and extension at the vertical block.

These movements can be considered ideal for achieving a powerful pumping effect, and at the same time, when performing them, you have the opportunity to stretch the tissue well. Note that muscle stretching is not taken into account in the original interpretation of the fst 7 training program in bodybuilding. At the same time, we are sure that this important point, which you definitely need to pay attention to.

This is because fascia can be stretched using two methods:

Internal - pumping due to pumping a large amount of blood into the tissue.
External - physical stretching.

When the classical training system is considered, most often the conversation turns only to the first method. This fact can be explained by the fact that thanks to pumping, the fascia stretches more than physical impact. However, when combining the two methods, the results will be better.

Here it is necessary to say that stretching exercises should be performed between all approaches, including strength work. During rest, you don’t just need to walk around the gym and recover, but rather stretch your muscles. Having understood the basic principles of the system, it is necessary to talk about making the right choice loads.

How to select a load to stretch the fascia?

You should be aware that the load is selected in accordance with your goals. In this case, we need to achieve maximum blood pumping into the targeted muscles. In this case, the main condition must be observed - perform seven sets of 8–12 repetitions each. It is clear that moderate working weight should be used. IN otherwise you won't be able to complete required amount approaches and repetitions with minimal pause.

It is quite difficult to give specific advice in such a situation and it is better for you to conduct an experiment. However, based on our own experience, we can say that compared to strength work, the weights need to be reduced by about a third. It is also necessary to warn that it is possible that already during one of the seven sets the weight will have to be reduced, since the energy may run out. Don't worry about this, as the situation is natural.

If necessary, you can change the rest time between sets in any direction. However, this should only be done if it allows you to enhance the pumping effect. For example, if you're working on your arms, you'll probably need less recovery time compared to your chest.

It is not difficult to understand that additional stress can significantly reduce the body's recovery abilities. Be careful when using the fst 7 bodybuilding training program to target large muscle groups. During their training, the body already consumes a large amount of energy.

Again we have to admit that universal recommendations It is impossible to give in this matter, because we all have different genetic data and levels of training. It’s still not worth using the pumping effect often at the same time as serious strength work. However, no one bothers to use this system throughout the week, when the body is not subject to a large load.

In this regard, it is necessary to remember microperiodization. If you are not using it in your training yet, we strongly recommend that you start doing so. This principle is used by all pro-builders, why not amateurs too.

See more about FST 7 workouts below:

Today in the world of bodybuilding there are many training methods, but no one knows which of them are the most effective. System FST-7- one of the popular training methods, which was invented by Hany Rambod, who prepared Phil Heath and Jay Cutler for Mr. Olympia. The name of the training program FST-7 is an abbreviation for Fascia Stretch Training - Seven, which means fascial stretching training, you will learn about the meaning of the number 7 below.
Fascia is the connective tissue that covers muscle fibers and also performs supporting and protective functions. The fascia needs to be stretched in order to give it elasticity. During pumping, that is, filling the muscles with blood, the fascia stretches, and when the training ends and the blood leaves the muscle tissue, the fascia contracts. Why stretch this connective tissue? The fact is that it makes it difficult for muscles to expand both during training and during growth after training, and if you make this tissue looser, then the growth of muscle volume will occur a little faster, since nothing will interfere with it.
The essence of the FST-7 training program
The FST 7 training program is a combination of strength training and pumping. Many famous bodybuilders, based on their experience, have come to the conclusion that this training method is one of the most effective. Most of the training according to the FST-7 program is taken up by strength training, and intense pumping is added at the end. By the way, the number 7 indicates the number of approaches at the end of the workout to pump blood into the muscles. You should switch to high-intensity training only after strength work; if you pump at the beginning, you will not be able to train normally with your working weights.
What does FST-7 training look like? For example, today you are training pectoral muscles and want to try this new training method for you, to do this you need to do strength work (2-4 chest exercises), and then do 7 high-intensity approaches in a crossover to pump the target muscle group with blood and thereby stretch the fascia. When doing strength work, you do the standard 3-4 sets of each exercise and 8-10 repetitions per set, and to pump up the muscle, choose any isolation exercise for the muscle group being trained and perform 7 sets with a rest of 30 seconds between them.
To stretch the fascia, you should choose isolating exercises, but not as non-basic ones. If you take on multi-joint movements where many muscle groups work, then most likely you will get tired of the hard work faster than you have time to pump up your muscles. Best exercises to stretch the fascia at the end of the workout:
For the lower body – leg extension, leg bending in the simulator;

For the back – horizontal block row, pullover;

Chest – crossover, arm raises in the simulator;

Shoulders - swing to the sides;

Biceps – lat pulldown for biceps;

Triceps – extension, French press.

For pumping, you should choose a working weight so that you can perform 10-12 repetitions per set. You cannot rest longer than 30 seconds between sets. Over the course of 7 approaches, you can slightly decrease or increase the working weight, the main thing is that you feel the blood flow to the muscles.
It is not advisable to use the FST-7 training program very often, especially for large muscle groups. For beginners, we recommend taking the time to stretch the fascia once every 10 days for the largest muscle masses (legs, back, pectorals), and once every 5 days for small muscles (biceps, triceps, deltoids). Periodic training aimed at stretching connective tissue, will increase the rate of growth of your muscle mass many times over.
Brief video review of the FST-7 training program from DO4A.com

A complete detailed analysis of the training program for stretching the fascia from Denis Borisov

Igor Gostyunin’s opinion on a non-standard training approach

These days there are a huge number of different training systems. Each program is unique in its own way and therefore everyone can find the one that suits them best. In this article we will talk about one training system in gym , which is in great demand among professional bodybuilders (especially in the USA). This program is called: FST – 7(it was popularized by Hany Rambod).

FST 7 in bodybuilding is a unique program that combines strength training and pumping, which ultimately allows you to significantly accelerate the growth of muscle mass by stretching the fascia. To make it clearer for you, let's look at everything in order.

What is fascia?

Fascia is a kind of sheath that covers our muscles (a kind of cover in which muscle fibers are located). This cover performs support and protective functions. Also, I would like to note that such covers cover not only our muscles, but also various organs, blood vessels and nerves.

Fascia is composed of high-density collagen fibers and elastin. Collagen fibers provide high strength, and elastin provides high elasticity. Because of this, this shell is very durable and can easily increase in size (without the risk of tearing).

What is the essence of this system?

The main essence of this system is the maximum stretching of the fascia due to the maximum pumping of blood into the target muscle group+ large influx of nutrients (vitamins, macro and microelements, amino acids, etc.). The more and more often a large volume of blood flows into the target muscle group, the better the fascia will stretch. And the more the fascia stretches, the easier it will be for our muscles to grow (tight fascia = difficult muscle growth).

Do you get the point? Yes? A strong pump at the end of a workout will allow our muscles to progress faster than usual. But the training system in the gym: FST – 7 is suitable only for advanced athletes. It is strictly contraindicated for beginners and is not recommended for intermediate athletes. For these people, there are other (more effective) training schemes.

As I said above, this technique in bodybuilding consists of 2 parts: strength training and pumping. To get the most effective results from FST-7, you definitely need to combine these 2 types of training. If you remove the strength work and leave only pumping (like, more pumping - more stretching - more muscle growth), then the effect of the program will be minimal.

Why minimal? Well, at least because the stronger the muscle, the larger it is. And big and strong muscles are made on heavy strength training, in a rep range of 6 to 10. This is very important to understand, especially if you are not using anabolic steroid. It is impossible to single out what is more important in this program. If you remove strength training, there will not be much muscle growth, even with well-stretched fascia. If you remove the pumping, the fascia will not stretch well and then the meaning of this program goes to zero.

Also, what is also quite important is that this pumping should be done exclusively at the end of the workout, after the main strength work. First, you kill your muscles with heavy compound exercises (giving them stress and a push to grow), and then you finish off with a pump with isolated exercises (stretching the fascia to make it easier for the muscles to grow, and thoroughly washing the muscles with nutrients).

Example (back workout):

No. 1. Pull-ups on the horizontal bar with a wide grip – 1*15/1*10/3*6

No. 2. Bent-over barbell row – 1*12/2*8/2*6

No. 3. Row on a horizontal block to the belt – 1*12/3*8

No. 4. Vertical chest row - 7*12

As you can see, the first 3 exercises are performed in a strength style with heavy working weights. Rest between sets is 90 – 120 seconds. And the 4th exercise is a pump exercise, stretching the fascia. Rest between pump sets in the 4th exercise – 30 seconds (to pump the maximum possible volume of blood).

At the end of the workout, when working on the pump, you are only allowed to use isolated exercises. Why? Because your goal is to isolate the target muscle as much as possible and pump it with blood as much as possible. Basic exercises You won't achieve that kind of isolation.

Since the rest in the last pump sets is very short, I recommend adequately selecting the working weights. The important thing here is to feel the muscle, and not to lift as much as possible, so select the weight intuitively so that you can do 7 approaches, 12 repetitions in each approach.

leg extension while sitting in a machine
leg bending while lying (sitting) in the simulator

horizontal block thrust
linkage
pullover

crossover
bringing your arms together in the butterfly simulator
dumbbell flyes lying on a horizontal (incline) bench

lifting dumbbells in front of you
swing dumbbells to the sides
bent over dumbbell swings

concentrated biceps curl
biceps on Scott bench

French bench press (standing)
extension on a vertical block (any grip)

Gym training system FST – 7 It works even more effectively if you stretch the fascia not only from the inside (pumping), but also from the outside (physical stretching). That is, if during rest (between pump sets) you physically stretch your muscles, this will significantly increase the effectiveness of this program (double pressure on the fascia).